There are many sports that would be beneficial for a man. However, you need to choose it according to your personal preferences. The activity should be pleasant, only in this way it will bring the maximum benefit to the body.
Why should a man go in for sports?
Physical activity helps the body cope with the following tasks: control of body weight, timely disposal of extra pounds; increase in internal energy (especially useful for those who suffer from chronic fatigue).
Prevention of diseases of internal organs and their systems; the ability to fully sleep and be active throughout the working or school day; improved well-being, new incentives; the opportunity to become more resilient and healthy.
Struggle with a sense of fear, anxiety, help in maximum peace and relaxation; saturation of the body with antioxidants, which has a positive effect on the state of the appearance of a person; improvement of brain function and cognitive processes.
Help in the fight against constant pain. The opportunity to develop their own strong-willed qualities, composure and discipline. Improving the quality of intimate life.
Muscle Growth Mechanisms
Mechanical Tensionю Let’s start with mechanical tension, which has to do with your ability to make full use of your muscles to lift weight. In the gym, mistakes can often be observed when bodybuilders use the “wrong” muscles during exercise. For example, while squatting with a barbell, some people tilt their backs so much that they practically lift the projectile with it.
The initial increase in strength from a resistance training program is predominantly due to improved nerve function: the resistance caused by external mechanical stress creates a stimulus that increases the number of motor units (muscle fibers) activated and their rate of contraction.
Metabolic Stress
The second mechanism, metabolic stress, can be tracked while performing a large set of leg presses to failure. This burning sensation and throbbing in the muscles is nothing but metabolic stress.
It occurs after intense work and the consumption of muscle energy necessary to provide contractions. While 4-6 reps is just a minor load on your muscles, a large set of 12-15 movements will cause a much greater burning sensation. How metabolic stress is achieved:
- the maximum effort method: using maximum weights to create mechanical overload;
- dynamic effort method: not maximum weights lifted at maximum speed;
- repetitive effort method: creating metabolic overload by performing repeated lifts of non-
- maximum weights to failure.
Also, in the context of shoulder training, while the dumbbell press is an almost perfect exercise for this purpose, it does not provide the level of metabolic stress that side raises achieve. But this does not mean that one exercise is better than the other, just that they serve different purposes and both should be performed on shoulder day.
Concentrated curls are also a great option to get your muscles on fire (arm workout). Studies show that they isolate the biceps better than any other exercise. The reduction of the rest period also affects the achievement of metabolic stress. Science has determined the most optimal time for a pause between sets is 60 seconds.
Muscle damage
Now let’s move on to the third and final mechanism of hypertrophy – muscle damage. Training with a large weight leads to microtrauma of muscle tissue caused by fiber ruptures. Because of this, alarm signals are sent to satellite cells responsible for repairing damage to mechanical structures, as well as for the formation of new muscle proteins.
The good old advice “change the load to achieve big goals” actually works very well. While these surges in strength may be a response to a new, unfamiliar load, you can’t help but appreciate the contribution of such a technique to your results.
The basic idea is that if you always work with heavy weights or, conversely, with light ones, the muscles adapt and stop growing. To avoid this, alternate between heavy and light weights, decreasing (for heavy weights) and increasing (for light weights) the number of repetitions in your workout.
The load scheme is designed in such a way as to put more stress on the neuromuscular system, so as a result you get an increase in strength. Try varying volume and intensity from day to day to see how it affects your results and if this method is right for you.
Exercise is a physical stimulus applied to the muscles and is only part of a muscle growth program. In order for the muscles to have time to replenish glycogen stores, and for physiological processes to proceed smoothly, restoring and creating new tissues, provide your body with a sufficient period of rest, and it will repay you with big muscles.